Thursday 16July2009
Weight : 168
Time : ~1 hour
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Rolled with T.
- Got tapped 3 times: 2 chokes, 1 crank.
- Read 4 pages of Eddie Bravo's "Mastering the Rubber Guard" befor hand. Learned 3 ways to role a joint and how to set up the lock down. None of my new found pot related knowledge helped my guard game, but the lock down really bothered T. He spent most of his time strugleing to get out of the lockdown.
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Friday 17July2009
Weigth : 168 lbs
Time : 45:48
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Superset:
- Overhead Squat @ 135lbs : 5 + 5 + 5 + 3 *
- pull ups : 10 + 9 + 8 + 7
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Superset:
- Power Clean @ 160lbs : 5 + 5 + 5 **
- Bench Press : 2@155(floor) + 5@140(smith) + 4@140(smith)***
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Supreset:
- Push Jerk @ 135lbs : 4 + 3 + 4 ****
- Inverted Pushups : 10 + 10 + 10
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Notes :
* Starting to get this back. Keeping your shoulders shruged up into ears really helps stabalize the lift. Feel like I can push a lot more wieght but am limited by ability to stabalize the BB overhead.
** 5lbs extra mad this pretty tough. Missed first attempt. Foucuse on the jump and putting the heals down hard as I hit the third pull helped.
*** Started trying to do a floor press off a bench (saw it on youtube...) Not good. Since we do not have a cage, or a bench press rack I moved to the smith machien. My reps really need to be deeper, but this was my first time in years to try a real bench press.
**** Been a while since I did Jerks. Wanted to spread my three days of lifitng between the push press, KB Press and the Jerk. Got a lot stronger when I remembered to focuse on the jump and drive my heals into the ground as I locked out the arms overhead.

Thursday 23July2009
Squat Clean Day :I never work squat cleans, but I have a bad habit of over pulling, skipping the jump, and catching too high when I do power cleans. Hoping that adding squat cleans into my workout will fix my catch problems and teach me to be more aggerssive as I drive under the bar.

Hit 170 and 175 a bunch of time. I missed 185 3 or 4 times. I can pull 185 more than high enough to get under it but I'm still not driving under the bar agressivly enought to catch that weight. All mental.